June 23
Olift Class

Full Squat Snatch
45x6, 75x6, 115 (3+f+2), 120(1+f+1+f), 140(1+f+f+1), 120x2, 120x2, 130x3

Full Squat Clean
120x6, 140x6, 175(2+f+1), 185(1+f+1+f)

Front squat @ 185, 3221x5; 1min rest

wednesday:
A. standing press @ 12X2; 5,5,5; rest 3 min
105x5, 115x5, 115x5
B. close grip bench press - build to a tough single in a few sets
115x4, 145x3, 185x1, 205x1, 215x1
C.oly tech work - 5min
full squat snatch

+

3 rds for time:
10 burpee jumping chin ups
50 double unders
(wearing 20# vest)*

* no 20# vest so doubled the reps for the wod (20 burpee chin-up, 100 DU). All DU were done UNBROKEN!!!

June 21
A. back squat @ 30X0; 5,4,3,2,1; rest 4 min
225x5, 245x4, 265x3, 295 (1+f), 315(f)
B. OHS - 3 x 3 work on depth; rest 2 min
175x3, 185(2+f), 185x3
C. oly work homework - 5 min
full squat snatch - 45x5, 95x5, 135( f+2)

+

3 sets @ 90%:
5 tire flips
50 m farmer's walk - 2pd/h
rest 3 min b/t sets
fun!

May 22
10 AM
5 rds for time:
20 wallballs
20 chins
20 DU
8:55 - http://www.youtube.com/watch?v=5eGVTK42qcc

Noon

On a 5 min timer:
Row 750m
1rm snatch
2:37sec for row / 165# snatch

May 21

AM
For time:
12 sqt clean @ 155lb
1 legless rope climb
9
2
6
3
14:48
since ceilings are less than 12ft high, did 2 rope climbs for 1.

PM
2 mile run time trial:
12:55

May 19
A.Sqt. Clean; x 1,1,1,1,1; rest as needed(go for it!!!)
185x1 - http://www.youtube.com/watch?v=pFZamUX-G9c
210x1 - http://www.youtube.com/watch?v=IhndgSjEHgI
225(f) - http://www.youtube.com/watch?v=CtxjLoRtr_I
225(f) - http://www.youtube.com/watch?v=4CQC-YJ5Bho
230(f)

*squat cleans not deep enough - sacred tog go in the squat!
+
10x
30 sec run @ 70%
30 sec run @ 75%
1 min run @ recovery pace

May 18
3x
5 tough DL
Run 200m
15 push-ups
rest actively for 7 mins
DL @ 405

DL @ 405 - http://www.youtube.com/watch?v=E5AdaYIhCt4
DL @ 385 - http://www.youtube.com/watch?v=ggEmYeBHfyM
+
3x
5 Tough PP
Run 200m
15 C2B
rest actively for 7 min
PP @ 155 - http://www.youtube.com/watch?v=3QvQkeoZl9M
PP @ 165 - http://www.youtube.com/watch?v=vO87PKuVBpU
PP @ 175 - http://www.youtube.com/watch?v=d3dcwStEPr0